20+ Best Foods for Healthy & Glowing Skin (Updated 2023)

Foods for Healthy & Glowing Skin

Being an average normal person, you might not be aware of the role of our diet. Whatever we consume plays an important role in keeping our skin healthy, glowing, and beautiful. It makes us wonder how is food-related to outer skin appearance.

The ingredients in the food we consume can be proved to be beneficial and a little harmful to our skin. Food rich in antioxidants and powerful nutrients targets the skin problems such as acne, hyperpigmentation, dry skin, and some other skin issues at a cellular level. Check ✅20+ Best Foods for Healthy & Glowing Skin that you can easily add to your regular diet.

The products enriched with these nutrients can be proved to be more beneficial to our skin than most typically applied skincare products. It all is related to our stomach and digestive system. It can be seen on your skin if your stomach is happy because a healthy stomach may not lead to breakouts on your skin and especially on your face. So indirectly, it is all connected to your digestion.

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20+ Best Foods for Healthy & Glowing Skin

Foods for Healthy & Glowing Skin

Here, we have prepared a list of 20 food products that are known to promote skin health. Consumption of these food products helps to reduce inflammation, repair oxidative damage, increase cell turnover, and boost collagen synthesis. Scroll up and read the article below.

#1. Papaya


If you are the one that goes for taste as well, Papaya! Yes, being sweet and delicious, Papaya contains enzymes papain and chymopapain, vitamin A, C, and B, and dietary fiber. The fruits help regulate blood pressure and improve bowel movement and digestion.

This can be turned beneficial to you to help get fresh and infection-free skin as better digestion means the toxins will leave your body and prevent the acne and pigmentation from reappearing. The papaya has an antimicrobial activity that is also found to help treat burns in children.

You can consume a mix of ripe and unripe papaya. You can also boil the unripe papaya or make raw papaya salad as you prefer. Have it ripe or add it to smoothies. Applying the papaya flesh to your skin every other day can make your skin smooth and glowing.

#2. Neem Leaves

Neem Leaves

You might have heard a lot about neem, how it benefits your skin in different ways. The neem is called Ayurvedic medicine, used for treating several diseases and disorders. Being a tropical plant, its leaves, flowers, roots, bark, seeds, and oil have anti-inflammatory, antimicrobial, and wound-healing properties.

It could also be used for potential skin cancer treatment. The neem oil has proved to be a promising tool to treat scleroderma skin ulcers, and neem extracts help reduce acne. The apical leaves of the neem tree can be consumed, wash them thoroughly, and blend to make a paste.

Consume a 1/2 teaspoon of this paste the first thing in the morning. You can mix it with honey to cut the bitter taste. Also, if you don’t like to have it this way, you can add it to smoothies. To prepare an extract, you can also boil the washed neem leaves.

#3. Nuts And Seeds

Nuts And Seeds

Nuts and seeds like almonds, pistachios, sunflower seeds, chia seeds, and flaxseeds are rich in polyunsaturated fatty acids (PUFA), protein, dietary fiber, vitamins, and minerals. While the PUFA helps reduce inflammation, dietary fiber helps the gastrointestinal system work properly by improving the gut microbiota.

The skin problems like acne, psoriasis, atopic dermatitis, etc., can be kept at bay with reduced inflammation and good gut function. Soak them in water overnight and have them as they are, or you can also add them into smoothies or salads. Turning your skin into supple and radiant skin from making and applying almond paste can also reduce your dry skin.

#4. Black Pepper

Black Pepper

I wonder if you know that Black Pepper can be used for seasoning and skincare as it has some benefits for your skin. It possesses antimicrobial, anti-inflammatory, antioxidant, antidepressant, and gastroprotective properties that make it one of the ideal spices to achieve clear skin.

One of its beneficial properties the black pepper also protects your skin from the skin damage caused by harmful UV rays, stress hormones, or inflammation. You can add it to your soup, smoothies, eggs, salad, stew, sandwich, burritos, etc., to enhance the flavor of your food as well as improve your skin.

#5. Turmeric


A yellow healthy, fleshy root known as turmeric is widely used as a spice. Turmeric and curcumin have active components like antimicrobial, antioxidant, anti-inflammatory, and antineoplastic properties.

There has been scientific evidence that turmeric may help treat psoriasis, skin cancer, hyperpigmentation, skin infections, and skin aging whether consumed or applied topically.

Consume a 1/2 inch of turmeric and chew it in the morning; wash it down your throat with water. You can also add the freshly grated turmeric to your milk and have it before bed at night (Avoid diary if you have hormonal acne). Another way is you can also apply the paste of turmeric on your face to reduce the pigmentation, acne, and scars visibly.

#6. Avacados


Avocados are buttery and nut-tasting and are rich in vitamin A, E, C, K, B-6, folate, niacin, pantothenic acid, riboflavin, choline, lutein, potassium, magnesium, sodium, phytosterols, monounsaturated fats, and polyunsaturated fats.

Avocados consist of healthy fats that aid in healthy aging. Preventing skin damage also make your skin soft and supple, while it also strengthens and rejuvenates your skin. You can add them to your salad, Frankies, smoothies, etc. Also, you can apply avocado face masks to makes your skin clear, hydrated, and glowing.

#7. Berries


Blueberries, strawberries, acai berries, blackberries, goji berries, gooseberries, cranberries, and raspberries, the host, are enriched with vitamin C, tannins, dietary fiber, phenolic acids, and flavonoids. 

These berries have a high antioxidant profile that is essential for improving skin health and delaying skin aging. Consumption of berries reduces the risk of cancer, and they also fight DNA damage. You can include these berries in your smoothie bowls, smoothies, salads, etc.

#8. Broccoli


Being a green vegetable, Broccoli is rich in vitamins C, E, and K, glucosinolates, polyphenols, iron, selenium, and zinc. This vegetable consists of antioxidant, antimicrobial, and anti-inflammatory properties that make it an ideal food to promote healthy skin. You can have it grilled, blanched, or steamed in your salad, with sauteed mushrooms, with grilled chicken or fish.

#9. Yogurt


It is scientifically agreed that consuming yogurt or applying it to your face can help improve your skin to a greater extinct. The probiotics in yogurt aid digestion. The digestion and skin health are interlinked; better digestion is less to worry about the overgrowth of bacteria or infection in the gut or colon.

This makes less toxic buildup in the body, reducing the breakouts on your skin, leading it to healthier skin. You can have yogurt with your breakfast cereal or simply alone after lunch or dinner. You can also add yogurt to your salad dressing and lettuce wrap or make a yogurt dip for fried chicken or fish. You can apply it topically to get glowing skin.

#10. Fatty Fish

Fatty Fish

If you are a non-vegetarian guy, fatty fishes like wild-caught salmon are a rich source of omega-3-fatty acids and astaxanthin. Omega-3-fatty acids enriched in them are healthy fats that will help you prevent melanoma, squamous cell carcinoma, and basal cell carcinoma.

Slowing down aging is done by Astaxanthin which is used as an essential ingredient in cosmetics and in a few more products, as it helps protect the skin from sun radiation and increases skin elasticity. You can have grilled or baked salmon for lunch or dinner with veggies as it will help improve your skin health. Also, you can have mackerel, tuna, and sardine.

#11. Tomato


Tomatoes are rich in lycopene, a carotenoid that acts as an antioxidant and gives tomatoes the luscious red color. The lycopene helps scavenge the harmful oxygen radicals that cause the toxic buildup in your skin, resulting in rashes, acne, and aging. 

The scientists at National School for Healthcare Science (NHS) have examined to see that tomatoes help protect the skin from the harmful UV radiation-induced erythema?. The results were that tomatoes could protect our skin from photodamage.

You can include tomato in your curries, salads, grilled veggies, etc. You can also drink the tomato juice and apply it (mix with gram flour) as a face mask.

Apply avoid applying tomato juice on your face if you have sensitive skin.

#12. Leafy Greens

Leafy Greens

Spinach, arugula, cabbage, lettuce, kale, radish greens, beetroot greens, etc., come under leafy greens and are a great source of vitamin A, E, and minerals. These leafy green vegetables are rich in beta carotene and help scavenge harmful free oxygens radicals; thereby, it helps to slow down aging, wrinkling, and even skin cancer.

You can consume leafy greens, raw or blanched, in salads and smoothies and that too daily. You can add different leafy greens to get all the nutrients that each leafy vegetable has to offer.

#13. Beans and Lentils

Beans and Lentils

Beans and Lentils are enriched and great sources of protein, dietary fiber, vitamins, and minerals. These sources of plant proteins are essential for collagen synthesis. Collagen is known as a structural protein of the skin because it keeps the skin plump and younger.

If you are a vegetarian/vegan, beans and lentils are essential to keep your skin healthy and firm. It can be consumed as boiled beans and lentils in your salad, make chili or even add them in your soup. The red lentil paste can also be applied to your face to reduce hyperpigmentation, tanning and exfoliate dead skin cells.

#14. Green Tea

Green Tea

In green tea, the epigallocatechin-3-gallate (EGCG), a polyphenol, possesses antioxidant, anti-inflammatory, and anti-tumor properties. Scientists have claimed that the EGCG in green tea helps protects the skin from harmful UV radiations and nullifies the oxygens radicals.

Green tea also offers myriad health benefits. It helps to prevent skin rashes, sunburn, skin cancer, and also photoaging. You can have a cup of green tea in the morning or the evening as you like. The green tea bags can also be used to reduce the dark circles and puffiness under your eyes.

#15. Citrus Fruits

Citrus Fruits

Are you looking to get the essential nutrients through fruits? Citrus fruits such as oranges, grapefruit, lime, lemon, tangerines, etc., are a great source of vitamin C, a potent antioxidant. These antioxidants help scavenge the free oxygen radicals and protect your DNA from damage. And as a result, it also delays the aging process. You can consume citrus fruits in a salad, smoothies, juices, salad dressings, and detox waters.

#16. Aloe Vera Juice

Aloe Vera Juice

The aloe vera gel is widely used in various skincare formulations for its moisturizing, skin-cooling, inflammation-reducing, and skin healing properties.

It consists of anti-tumor properties and helps reduce seborrhoeic dermatitis, psoriasis, skin inflammation, etc. Consume the juice of aloe vera in the morning. Or you can also apply aloe vera to your skin to reduce acne flare-ups and hydrate dry skin.

#17. Watermelons


Apart from being so juicy and yummy, the watermelons also serve us a lot of other benefits. The watermelons are rich in lycopene and vitamin C (antioxidant), medium and short-chain fatty acids. This fruit protects your skin from oxidative damage, reduces oxidative stress.

Consisting of cancer-fighting properties, these watermelons protect your DNA structure and delay your aging process. It also prevents premature wrinkles and fine lines that may appear on your skin.

Consume a watermelon as it is, or you can also add it to your salads, smoothies, and juices.

#18. Bitter Gourd

Bitter Gourd

The Bitter Gourd or bitter melon has antioxidant, anti-diabetic, and hepatoprotective properties. Studies on this food item show that the bitter melon helps heal wounds faster and has anti-cancer properties. It keeps your liver healthy and your cells protected from free radical damage and can help improve your skin from within. You can consume boiled bitter gourd as is, or you can add it to smoothies. Make sure to balance the bitter taste with lime and honey.

#19. Carrot

Carrots are rich in beta-carotene, a carotenoid that gives the carrots their red or orangish color. This beta-carotene has antioxidant properties that prevent your cell and DNA from getting damaged. Make sure not to over-consume the carrots as they may lead to discoloration of your skin.

You can bake a carrot cake, add them into a stew, or to your stir-fried veggies or your salad. To get the best benefits for your skin, you can drink carrot juice or a smoothie.

#20. Bottle Gourd

Bottle Gourd

Bottle gourd has anti-inflammatory, antibacterial, diuretic, antihyperlipidemic, hepatoprotective, anthelmintic, and anti-cancer properties. It is also rich in sterols, flavonoids, saponins, and terpenoids. The reflection on your skin is shown when your internal body system is functioning properly.

Hence you can say that your stomach and skin are interrelated, and if one is happy, it can be seen on another. With the consumption of bottle gourd, you can see a visible reduction in your acne, scars, and other skin infections.

Wash it properly and then peel the bottle gourd and then boil it to have it as is. You can also add it to your salads and soups. On an empty stomach, you can also have a glass of bottle gourd in the morning as it may benefit your more this way.

8 Best Food For Glowing Skin

Final Verdict: 20+ Best Foods for Healthy & Glowing Skin

Here are the 20 best food items for healthy, clear, and glowing skin. Every food item mentioned above is enriched with natural nutrients that are good and effective for your skin, leaving it clear and good-looking. You can read the above-mentioned food items and consume them as we have written, with their respective or at your convenience. Take a look and read the article and make your skin happy!

20+ Best Foods for Healthy & Glowing Skin (Updated 2023)
20+ Best Foods for Healthy & Glowing Skin (Updated 2023)
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